Uyeke kaningi kangakanani ekuzivocavoca? Uma ufana neningi lethu, mhlawumbe izikhathi ezingaphezu kwalokho ongazibala. Kunezizathu eziningi esikutholayo kunzima ukunamathela ohlelweni lokuzivocavoca . Ngezinye izikhathi siyekela ngenxa yezizathu ezingaphezu kokuzilawula-isifo, isibonelo, noma ukulimala . Ngezinye izikhathi asikho isizathu esithile. Ngomzuzu owodwa esizivocavoca futhi sizibophezela emuva ngemuva, futhi, into elandelayo uyazi ukuthi amapremu angu-10 abuyile futhi ngakho-ke unecala nokukhungatheka.
Kukhona njalo isizathu esiyekayo futhi kunezikhathi eziyisihluthulelo ezingenzeka kunoma yikuphi ukuphila komsebenzi wokuziqapha ukuze ziqaphele. Lezi zikhathi zingadala ukukhungatheka okukhulu, ukuziphendulela okuningi, ungase uzizwe sengathi awunakukhetha ngaphandle kokuyeka. Kodwa-ke, ngokuvamile kuvame phakathi nalezi zikhathi ezinzima okudingeka uqhubeke nazo.
Thola ukuthi kungani uyeka ukuzivocavoca nokuthi ungenzani ngakho.
1 - Uyayeka ngoba awulahlekelwa isisindo
Uma uzivocavoca ukulahlekelwa isisindo , akusiyo isimanga kakhulu ukuthi ulindele ukunciphisa isisindo . Futhi mhlawumbe unayo imigomo yokulahlekelwa phansi kwesisindo , uthi ukulahlekelwa ibhilidi noma njalo ngesonto.
Noma kunjalo, ungase ubone into engavamile uma uqala uhlelo lokuzivocavoca, isikhathi lapho ungahle ulahlekelwe yisisindo. Iqiniso lokuthi lijwayelekile kakhulu alenzi kube lula ukugwinya. Iyini iphuzu uma ungatholi ngisho nemiphumela?
Isizathu Sokuba Akufanele Udikibale
Ungase ucabange ukuthi lesi yisikhathi esihle sokuyeka, kepha lokhu yisikhathi sokuqhubeka futhi kunezizathu eziningi zokuthi kungani. Ungase ulahlekelwe ngamasentimitha kunesisindo somzimba , okusho ukuthi uthola imiphumela, ngendlela ehlukile. Noma isikalini sakho singase sibe khona futhi singakutsheli indaba yonke. Futhi ungakhohlwa, kunzima ukulahlekelwa isisindo .
Kodwa ake sibilise esizathu esibaluleke kakhulu sokuqhubeka: Ngoba ngezinye izikhathi, kufanele uqhubeke uyenza ngaphambi kokuthi wazi ukuthi izinto zizovela kanjani. Ngakho-ke, uma ungaphansi kwalesi simo, kuthiwani uma ungayeka ukulahlekelwa isisindo okwamanje futhi vumela uyenze? Vumela uzisebenzise ngendlela engcono kakhulu ukuthi wazi kanjani futhi uvumele umzimba wakho uphendule ngoba uzokwenza ngendlela yawo. Kungenzeka ukuthi akuyona indlela ocabanga ngayo, kodwa kuzophendula uma unikezwa isikhathi esanele, ukuvumelana nokuqapha ukulala kwakho, ukuphathwa kokucindezeleka, ukusebenza kanye nokudla kwakho.
Futhi ugcine engqondweni, kukhona izinto ongayenza uma ungenalo isisindo njengokubheka ekudleni kwakho noma ukuqasha umqeqeshi ukukusiza ukuba uyithole.
Umbuzo omkhulu, kungakanani isikhathi ? Impendulo yangempela yukuthi kuthatha isikhathi esithathayo futhi isisindo sokulahlekelwa kuyohlukahluka komuntu nomuntu, kuye konke okuvela kumagciwane kanye namahomoni kuya eminyakeni yobudala nobulili. Impendulo yami, ngokusekelwe ekuhlangenwe nakho kwami kanye namakhasimende ami, kufana nezinyanga ezingu-3-6, ngezinye izikhathi kuze kube unyaka . Leso siphakamiso sisekelwe eqinisweni lokuthi iningi lethu ludinga umkhuba omkhulu wokuthola uhlelo oluqhubekayo lokuzivocavoca phansi futhi iningi lethu lizohluleka izikhathi ezimbalwa endleleni.
2 - Noma Okubi kakhulu ... Empeleni Uthola Isisindo
Ukulahlekelwa isisindo kubi, kodwa ukuthola isisindo emva kokuqala uhlelo lokuzivocavoca kungaba yinto eshaqisayo. Lokhu kuvamile kakhulu kunalokho ocabanga ngakho futhi akekho ozokusola ngokuba nempendulo yegolo futhi ulahleke ngokuphelele. Nokho, futhi futhi, lesi akusona isikhathi sokuyeka, kungakhathaliseki ukuthi isikali noma ingqondo yakho ingakutshela kanjani. Ungakwazi ukushintsha njalo okwenzayo noma ufunde kabanzi mayelana nokuthi yini ongayilindela uma uqala uhlelo lokulahlekelwa isisindo, kodwa yini ongenakuyenza? Iphelelwa yisikhathi.
Isizathu Sokuba Akufanele Udikibale
Uma isikali senyukela, lokho akusho ukuthi wenza noma yini engalungile. Eqinisweni, uma wenza i-cardio, ukuqeqeshwa kwamandla futhi ulandelela ama-calories akho-njengokuthi empeleni ubala ukuthi mangaki amakholori owadlayo-kukhona ithuba elihle kakhulu ukuthi uhamba endleleni, kungakhathaliseki ukuthi isilinganiso ikutshela. Amacala amakhulu okuthola isisindo sokuqala isisindo:
- Ukuthola imisipha - Uma uqala ukuphakamisa izisindo, uzobeka imisipha ethile. Uma ungowesifazane, lokho kungase kusabise wena , kodwa kunezinto ezimbili ezibalulekile okumelwe uzikhumbule: 1. Kunzima kakhulu ukugqoka imisipha emikhulu, ngaphandle kokusebenza kanzima kuyo futhi ngisho namadoda azomzabalazela ukuthola imisipha. 2. Ufuna imisipha eminingi. Imisipha ingakusiza ukuthi ulahlekelwe amafutha ngoba isetshenziselwa kakhulu umzimba kunamafutha. Ukuthola imisipha kungase kusho ukuthi i-bump esikalini, kodwa ngendlela enhle. Kusho ukuthi uthola imisipha futhi ulahlekelwa amasentimitha futhi yilokho okufunayo.
- Ukugcinwa kwamanzi - Lokhu kubuye kuvame ekusebenziseni okusha njengengxenye yenqubo yokuphulukisa komzimba kanye nendlela yokuthola i- glycogen (uphethiloli umzimba wakho okudingeka uwusebenzise) ngokuphumelelayo emzimbeni. I-Glycogen igcinwa emaseli kanye namanzi engeziwe, ngakho-ke uma usebenzise kakhulu, umzimba wakho ungagcina bese usebenzisa i-glycogen, okusho ukuthi amaseli akho azogcina amanzi amaningi.
Manje, kukhona futhi omunye umphumela osobala: Yidla amakholori amaningi kakhulu, okulula ukukwenza uma ungalandeli ithrekhi. Kulula ukukhokhela ukusebenza kwethu ngamakhalori engeziwe noma ukuphumula okungeziwe ngaphandle kokungazi. Uma uzama ukunciphisa isisindo futhi ube nokuhlangenwe nakho okuhlukile, bheka ukudla kwakho kuqala. Gcina ithrekhi esondelene nalokho nokuthi uyadla kangakanani ngaphambi kokuba uqhubekele kwezinye izizathu ukuthi ungase ube nesisindo.
Uma ulahlekelwe ngamasentimitha futhi uqina, kodwa usakhathazeka ngalokho okushiwo isikali, iseluleko sami ukuwugcoba. Kunezinye izindlela zokulandela inqubekelaphambili yakho, njengokuthatha izilinganiso zakho, ezithembeke kakhulu futhi zikutshele ulwazi oludinga ngempela: Kungakhathaliseki ukuthi ukubunjwa komzimba kwakho kuyashintsha.
3 - Kulimaza Ukuzivocavoca
Ngeshwa, amagama 'ubuhlungu' kanye 'nokuzivocavoca' ngokuvamile avame ukuvela emvakeni ofanayo ngokujwayelekile kaningi. Siyazi amazwi agqoke kahle okuthi "Akukho buhlungu, akukho nzuzo," nokuthi "Ubunzima buyashiya umzimba," kodwa uma ubuke ubuhlungu ekuzivocavocavoca, uyazi ukuthi kunzima kanjani ukukhathalela noma yikuphi ukuthuthuka ongase ube nakho yenza esikhathini esizayo. Kuyadabukisa ukuthi, ngaphandle kokulimala okungapheli, iningi lalobuhlungu yilokho esizibekayo ngokwenza umsebenzi okhuni kakhulu. Okubi nakakhulu, akudingekile neze. Singase sicabange ukuthi kufanele sihambe ngehora eligcwele, ngesivinini esiphezulu ngezinsimbi eziphakeme kunabo bonke noma ukuqina okuphezulu esingakwazi ukuma kodwa, uma ufuna uhlelo ozohlala nalo ngempela, ubuhlungu buyinto yokugcina ofuna ukuyihlakulela.
Isizathu Sokuba Akufanele Udikibale
Ukuzivocavoca akufanele ukulimaze futhi uma kwenzeka, ngaphandle kokuqina okunzima / ukhathazeka, wenza okungalungile. Yebo, kufanele uphume kakhudlwana ukuphefumula indawo yakho, usebenze endaweni yakho yesilinganiso senhliziyo , ukuthuthumela futhi mhlawumbe uzizwe ungakhululekile. Uma uphakamisa izisindo, kufanele uzizwe imisipha yakho isebenza ukuphakamisa isisindo, mhlawumbe ukushisa okuncane. Okunye ukukhathazeka usuku noma amabili ngemuva kokuvuthwa okusha kuvamile. Kodwa-ke, uma uhlushwa nsuku zonke noma awukwazi ukunyakaza, uqhuma kakhulu. Ngokufanayo, uma uzizwa ubuhlungu obubuhlungu-ukudubula okubukhali noma ukugwaza noma ukudubula okungahambi kahle kumalungu akho noma imisipha-hlala lokho okwenzayo ubone udokotela wakho uma kungashiyi.
Ezinye izindlela zokugwema ubuhlungu ngesikhathi noma ngemuva kokuzivocavoca:
- Qinisekisa ukuthi awusebenzisi okuningi .
- Qinisekisa ukuthi ukhulula ohlelweni futhi unike isikhathi sakho somzimba ukwakha amandla nokukhuthazela ngaphambi kokucindezela kakhulu. Zama lolu hlelo lwe-Week 4 lwe-Jumpstart ukuze uthole indlela enhle yokuqalisa ngohlelo lokusebenza oluyisisekelo.
- Qonda umehluko phakathi kokungahambi kahle nokuhlukunyezwa kwangempela noma ukulimala.
- Sebenzisa ngaphakathi kwemingcele yakho futhi uma ungaqiniseki ukuthi yiziphi lezo, uphambuke eceleni kokuqapha noma uqashe umqeqeshi wakho ukukusiza ukuba ufunde.
- Zinike isikhathi. Uma uqhuba ngokwengeziwe, kulula ukuthola futhi kancane kunzima.
- Ungesabi ukuqala ezingeni lokuqala . Abaningi bethu bazama ukungena emuva ekusebenzeni kwethu kwasekudala ngemuva kokuphumula eside futhi lapho sikwazi ukubhekana nobuhlungu nokuhlupheka okukhulu kakhulu. Kunzima ukuvuma ukuthi sidinga ukuqala konke kodwa, uma sekuphelile inyanga kusukela lapho usebenzise, yilokho okudingeka ukwenze.
4 - Uyajabula
Ngesikhathi ukuvivinya akuyona into ethakazelisayo kunazo zonke emhlabeni, uma unesithukuthezi ngaso sonke isikhathi, wenza okungalungile. Ngeke kube mnandi ngaso sonke isikhathi, yiqiniso, kodwa kufanele uthole uhlobo oluthile lokuthaba kulo, kungakhathaliseki ukuthi kunelisekile nje, ukuzwa amandla akho nokuqina, ukujabulela ukuzivocavoca okuthile noma ukuthanda imizwa yakho esibukweni.
Uma wenza into efanayo ngokuphindaphindiwe noma ukwenza umsebenzi ongawuthandi nje, uzoba nesithukuthezi futhi ungaqeda ukuyeka kuso ngokuphelele.
Isizathu Sokuba Akufanele Udikibale
Akuyona iphutha lokunyathelisa ukuthi uyalizonda kuze kube inkinobho yokugcina, ibhut, nebhande. Ngisho noma umshini wokunyathelisa, noma yikuphi umshini oyisebenzisayo, yiyona nto kuphela oyitholile, kunezindlela zokushintsha lokho okwenzayo nokuphefumula impilo ethile esimisweni sakho. Eqinisweni, abanye bethu bangase badinge ukubuyela ebhodini lokudweba ukuze nje babone ukuthi yini esiyithandayo ngempela. Uma uzonda ukuvivinya umzimba, mhlawumbe ungathanda ukuphuma ngaphandle noma ukuphuma ekhaya . Uma unokuncintisana, zama ukuqeqeshwa okuthile okufana nomjaho webhayisikili noma u-5K. Uma umsebenzi ohleliwe ukwenza u-gag, zikhulule ngokwakho ukuze wenze into yakho siqu - Dlala umdlalo we-tennis noma zama i-exergame noma nje uthathe izinyawo eziningana usuku lonke. Yenza konke okwenzayo ukubala.
Ungaphinda uhlanganise nokusebenza kwakho ngezindlela eziningi, ungaba nomsebenzi ohlukile nsuku zonke. Ezinye imibono:
- Ukusebenza kokuqeqeshwa kwesikhathi
- Ukuqeqeshwa okuPhezulu kokuPhezulu kokuPhakathi
- Ukuqeqeshwa kwesifunda
- Ukusebenza kwe-Bootcamp
- Izindlela Zokushintsha Ukusebenza Kwamandla Amandla
Iphuzu liwukuthi, ungapheli amandla ngoba nje unesizungu. Kukhona okuthile okukhona kuwo wonke umuntu uma uzimisele ukuthatha ingozi bese uzama izinto ezintsha. Ngokuqinisekile, ungase uwenze okungalungile okokuqala ngqa, kodwa sonke sidinga inkululeko yokuhluleka.